Prevent Holiday Cookie Sabotage

Holidays equal merriment and lots of good food. There is no need to feel guilty about occasionally indulging in some of your favorite holiday treats (peanut butter Hershey Kiss cookies are my favorite). However, with constant holiday parties and cookie exchanges, it can be very difficult to not overindulge. Here are a few tricks to preventing holiday sweets from sabotaging your weight loss efforts.

At the Office

- Don't let food be the focus of work parties. Rather than organizing a cookie exchange or holiday lunch at work, try doing a Secret Santa Swap or ornament exchange. We are around enough food and sweets over the holidays; support your fellow employees by not sabotaging each other's weight loss efforts. Make a commitment with each other to "maintain not gain" over the holidays by promising to not bring in leftover cookies, pumpkin rolls and other sweets. A recent client of mine decided to ban her office's "Friday Potluck". Instead, she organized a "coffee social", offering several gourmet flavored coffees every Friday rather than unhealthy food. Everyone in the office appreciated the change (and I imagine the caffeine buzz upped productivity).

- If you can't convince people to stop bringing in their baked goods for months during the holidays, AVOID the break room altogether. Pack your lunch, and include lots of healthy snacks such as 100-calorie snack packs, high fiber cereal bars, and fruit. Keep your snacks nearby so you can eat regularly. If you let yourself get too hungry, it will be nearly impossible to keep yourself from stopping by the break-room for a quick cookie pick-me-up.

- Chew gum or have a few mints after your meal. This may help prevent the urge to grab another cookie or two from the holiday tray.

- Find alternative ways to pass the time. If your day is dragging, you may be tempted to grab a handful of M&M's while you catch up on emails. Instead, drink a cup of decaf coffee, tea, or flavored water. We often mistake boredom for hunger and turn to food for something to do. Often, a simple zero calorie drink will distract us enough to realize we weren't really hungry in the first place.

At the Party

- Chose your holiday drinks wisely. When attending holiday parties, avoid the fancy cocktails and stick to a basic martini, glass of wine or light beer. Each has about 90-120 calories. Meanwhile, eggnog has anywhere from 200-350 a glass while a a margarita has about 250 calories. The worst choice, a Mudslide tops the charts at 800 calories (equivalent to two large slices of greasy pizza)! A surprising holiday treat (and one of my personal winter favorites), a Guinness Draught with only 126 calories a bottle.

- NEVER go to a holiday party hungry. The chances of finding something healthy are slim. It is better to grab a healthy snack or meal beforehand and have a drink and a few of your favorite treats at the party. Overall you will consume far fewer calories and have less post-party guilt.

Finally, stick to your regular workout routine. By maintaining your muscle mass and scorching through calories during high intensity cardio, you can prevent holiday sabotage all together.

What's the Big Deal with Tabatas?

Tabatas are changing the way we think of working out and redefining the fitness world. When it comes to weight loss and improving performance, nothing works as efficiently, effectively and fast as tabata training. What's the drawback? For those of you who have experienced this type of training firsthand, you know the problem is tabatas are downright HARD. Not everyone can safely perform tabata training but for those that can push themselves to their limits, this type of workout can provide quick results.

Tabata training is named after Dr. Izumi Tabata, who led a team of researchers at the National Institute of Fitness and Sport in Tokyo. Tabata compared the effects of moderate intensity endurance training and high intensity intermittent training (tabatas) on VO2 max (the body's maximum ability to uptake and transport oxygen to working muscles) and anaerobic capacity (the ability to produce maximum power in a short amount of time). They found the moderate intensity training group improved their VO2 max score by 10% but had no changes in anaerobic capacity. Meanwhile, the tabata interval training group improved their VO2 max by 14% and anaerobic capacity by 28%!. In addition, the tabata trained participants burned approximately 9x more fat per calorie expended during exercise than the moderate intensity group due to EPOC (excess post oxygen consumption). The bottom line, tabata training is one of the most effective tools for weight loss and improved performance.

A tabata consists of a 2o second sprint followed by 10 seconds of rest repeated for 8 cycles for a total of 4 minutes. Normally, the same exercise is repeated the entire cycle. In order for tabatas to be effective, the sprint interval must be performed at a person's maximum intensity. The small amount of rest between each hard interval makes tabatas very intense. Therefore, they are not for people just starting an exercise program or for people with cardiovascular disease risk factors. Longer intervals with longer rest periods are more appropriate for these individuals.

In order for a tabata exercise to be effective, it needs to be a powerful, simple exercise that incorporate many muscle groups. Examples include running or cycling sprints, burpees, jump roping, kettlebell swings, stair running and plyometrics. Exercises such as bicep curls or leg presses won't cut it. Tabata training should only be performed 2-3x per week on non-consecutive days. Your muscles need a few days to recover and replenish after this type of high intensity training.

You can do your own quick and efficient tabata workout at home by choosing 3-5 of the exercises above. You can either do the entire 4-minute tabata using the same exercise or you can mix up 2-4 different exercises. Just remember, your rest interval is only 10 seconds so your exercise transitions need to be fast. Allow yourself at least 1.5-2.5 minutes rest between tabatas. Enjoy and good luck (as my bootcampers know, you'll need it)!

Lessons from the Biggest Loser

NBC's The Biggest Loser is a formula of extremes. Extremely overweight contestants + extremely strict diets + extremely tough workouts = extreme weight loss. Although the means are somewhat controversial, the formula doesn't fail....until last week. If you missed the episode, the contestants spent the week at Camp Pendelton. They completed bootcamp with marine drill sergeants and probably experienced the most grueling week of their lives. The results were a little astounding to the audience but I wasn't surprised. The contestants experienced the worst weigh-ins in Biggest Loser history. Most either lost a mere pound or two and many gained...up to 4 pounds. What happened?

Nutrition went out the window. The contestants ate rec hall food for the entire week. Many of them assumed the grueling all day activity level made up for their poor nutrition as they cleaned their entire plates of buffet style food. Obviously it did not. I liked this particular episode of the show because it emphasized the importance of nutrition tracking. A few days of not paying attention to the nutrients going into their bodies; regardless of their full day of grueling exercise, destroyed their weight loss goals.

Although we emphasis it over and over again, people continue to underestimate the importance of nutrition. Even the educated Biggest Loser contestants competing for $250,000, couldn't resist the temptation of filling up their plates up with unhealthy food as they went through the buffet line. The lesson: First, DO NOT even contemplate going to a buffet if your trying to lose weight. Second, proper nutrition and serving size is vital to weight loss. With all the resources available, there are really no excuses. Here are some of my favorite:

Weight Watchers - it requires accountability and uses a point system that is fairly easy to follow. Many research studies support the success of these small group weight loss programs.

Mypyramid.gov - This government sponsored site is no frills. It does not support any "diet" and doesn't get paid to advertise supplements and powders. It is simply no-nonsense nutrition tracking and advice that is reliable, healthy, and free.

Sparkpeople.com - Another free on line site that also offers the support of the on line community. On line tracking and charts can help you reach your nutrition and fitness goals.

Dressing For Workouts in Cooler Weather

Numerous studies support the health benefits of spending time in nature. In my opinion, it makes much more sense to exercise in the expansive outdoors rather than being confined to small stationary spaces in gyms. Our bodies can adapt to a wide range of temperatures. Our ancestors spent almost all their waking hours working outside, irregardless of the season. Being active outside is an effective way to battle the "winter blues" that are often associated with cooler temps and shorter days. Fall is the perfect time to "play" in the fresh air.

Fall mornings can be chilly. To stay comfortable throughout your workout, dress in layers. It is important to be able to remove clothing as you heat up. Exercise generates an enormous amount of heat, making you feel up to 30 degrees warmer than the outdoor temperature. Your base layer should be made of sweat wicking material such as polypropylene, not cotton which remains wet on your skin. Many females prefer yoga pants or running tights in the colder months. Men often wear running tights underneath their athletic shorts. Fleece is a great second layer that provides light-weight insulation. On especially cold days, you may want to finish off with a breathable waterproof jacket.

During both exercise and cold temperatures, heat is drawn away from your extremities and directed towards your core and working muscles. Thirty to forty percent of heat is lost through your head so wear a warm headband or hat that covers your ears. Be sure to wear light-weight gloves that let your hands move. Finally, opt for thick socks. This might mean you need to wear a half shoe-size larger than usual to prevent your shoes from fitting too tight and interfering with foot circulation. People suffering from asthma can still withstand cooler temperatures by breathing into a scarf. The result is a naturally humid environment that can be easier on the airways than dry indoor air.

Be sure to hydrate! People tend to not feel "thirsty" in cooler weather. Remember, once you are "thirsty", you are already suffering from dehydration. You are still sweating in the cold; therefore, it is important to stay hydrated. Take a sip of water every 10-15 minutes during your workouts, whether you feel thirsty or not.

Finally, shorter days means you may need to work-out in the dark. Wear clothing with built in reflectors or wear a reflective running vest.

Don't let the chilly weather give you cabin fever. Remaining outdoors throughout the fall and winter is a great way to fight depression, the holiday bulge, and keep you mentally and physically healthy. The National Safety Council states it is perfectly safe to workout outside as long as the windchill is above -20 degree F. Get outdoors and enjoy!

The Key to "bringing it" is Showing Up

I admire my bootcampers. Their ability to "bring it" day after day is highly commendable. For many people, dragging themselves out of bed at the ghastly hour of 5:30 AM borders on torture. For others, squeezing in a workout at the end of a long workday is impossible. Yet, my bootcampers manage it 2-3 days a week, with smiles on their faces (most days). How do they do it? By not giving themselves the option to not.

Study after study shows that unless your workout plan becomes a routine, you will not follow through. Any regular exerciser will admit they have many days where they simply don't want to workout. Perhaps they had a restless night, they aren't feeling 100%, or maybe they had a glitch in their schedule. As impossible as the "thought" of exercise seems, these people still manage to get their sweat on and end up feeling all the better for it. Let's face it, very few people regret a workout once it's complete.

There is a learning curve to committing to exercise. Here are a few tips to get you started:

- Schedule in your workouts! Block out time for your workouts just like you do meetings and doctor appointments. Remember your health should be your number one priority so prioritize this time!

- Follow a pattern! Once you figure out the "when" of exercise, you need to decide on the "what" and "how". Decide which days you will walk, bike, play a sport, go on a family active outing, or participate in a fitness class. Do the same thing each week.

- Stop thinking! Many people value exercise classes and personal training for that reason alone. With all the thoughts running through our brains each day, deciding on a workout can be cumbersome enough to prevent you from exercising. By signing up for a class or personal training session, showing up is the hardest part of the workout.

- Prepare yourself. Make sure you have everything ready for your workout the night before. This decreases the likelihood you'll suddenly change your mind.

- Protect your time. If you get up at 5:30 AM to workout, don't schedule something for 10PM the night before. Schedule around your workout time! Trust me, between toddler triplets and a busy job, my day-to-day life is hectic. However, I value my health and the "all about me" attribute of my workouts; therefore, I don't let anyone or anything interfere!

- Always follow through. If you have an important meeting, chances are your not going to let it slip through the cracks. The same should go for exercise, it is important!

I always say the hardest part of working out is putting on your shoes. Unless you commit to showing up, your never going to conquer your goals. Once you decide on your exercise routine, stop thinking and take action. You won't regret it!

Catch Your Zzz's, Manage Your Weight

Wouldn't it be fabulous to wake up on your own, feeling refreshed every morning? I wish. Unfortunately the demands of work, children, or daily stress prevent many people from getting the required 7-8 hours of sleep a night. Lack of sleep disrupts your mood, lowers your immunity and is closely linked to obesity and other health problems.

Consistently sleeping less than 7 hours per night increases sympathetic activity and evening cortisol production. Individuals with higher levels of cortisol, otherwise known as the "stress" hormone, intake more food and accumulate more abdominal fat than individuals with healthy cortisol levels. In addition, sleep deprivation decreases leptin levels. Leptin is released from fat cells and sends messages to our brain that our energy levels are in balance. Therefore, decreases in leptin trigger us to eat more to replenish energy stores. Finally, sleep restriction increases ghrelin levels, the "hunger" hormone.

The rise in sympathetic activity and hormone imbalances that result from sleep deprivation ultimately interfere with glucose utilization. By lowering levels of insulin secretion and promoting the hunger response in the brain, weight gain is inevitable. In turn, increased waking time has been linked to damaging behaviors such as a sedentary lifestyle and constant snacking.

It is easy to see why chronic sleep restriction can lead to obesity but what can we do to ensure we get 7-8 hours of sleep every night? Here are recommendations from the experts:

- Go to sleep and wake up at the same time every day. Our bodies easily fall into a routine and by maintaining a consistent bed time, we will be more likely to fall asleep quickly.

- Avoid alcoholic drinks that interfere with REM sleep and cut back on caffeine, nicotine and chocolate after noon.

- Be sure your medications are not keeping you awake. Especially prescription asthma or blood pressure medications or herbal cold medicines.

- Get enough sunlight. Daylight plays a huge part in regulating our sleep cycle. Be sure you are getting at least 30 minutes/day.

- Establish a relaxing nighttime routine. Whether it be taking a hot bath before bed or reading yourself to sleep, a relaxing routine cues your body to sleep.

- If you can't sleep, tossing and turning won't help. If you lay awake for longer than 20 minutes, get up and do something relaxing (not work) rather than lay awake, focusing on your insomnia.

We all know the demands of life can sometimes sap our needed sleep. A night or two of sleep restriction is nothing to worry about. However, if you have been consistently suffering from insomnia and nothing seems to help, it is time to see your doctor. Sleep tight!

This article was adapted from Chronic Sleep Restriction, IDEA Health and Fitness Journal; September 2010 and MedicineNet.com, Sleep.

Lifestyle Lessons We Can Learn From a Toddler

My triplet toddlers constantly remind me about the importance of a healthy lifestyle. One of them, Mia, happens to be a skinny little pipsqueak who can probably teach us a lot about weight-management. Here are a few lessons from my 2-year-old:

- There is no point in leisurely walking. Mia's motto is full-speed ahead. She often covers twice the distance of her brother and sister because of her constant back tracking as we all attempt to catch-up.

Take home message: Running burns approximately twice as many calories as walking. Not a runner, no problem. Alternating between 1-2 minute bursts of jogging and walking is a great way to challenge our cardiovascular systems and torch through calories.

- Variety is the spice of life. Mia eats a ton of different foods but always in moderation. Rather than demanding more and more mac and cheese, Mia is perfectly content eating her veggies or apples when her favorite food is gone.

Take home message: Rather than over-indulging in your main entree, be sure to eat your fruits and veggies first. Chances are, your overall caloric consumption will be lower if you have a soup/salad prior to dinner to help tame your hunger in a sensible way.

- There is no fun in sitting. Mia is constantly fidgeting. She rarely sits still, even while watching her favorite TV show.

Take home message: We already know that fidgeters burn more calories than non-fidgeters so why not make-up for eating that desert by "fidgeting" through prime-time tv. Pull out a jump rope, knock out some crunches and work on your flexibility (you know you need to).

- Sleep is crucial. Not enough sleep = intensified anger, inability to concentrate, low energy levels and a bad day for everyone in Mia's vicinity.

Take home message: Most "grown-ups" need 7-8 hours of sleep/day. We often suffer the same consequences from lack of sleep as our toddlers. Just think what a happier, calmer, and more productive place our world would be if we all prioritized sleep.

- Exercise is always better with friends! Mia turns every social interaction into an active game. Whether it be "ring around the rosy" or "hide-and-seek", spending time with her brother and sister is always more fun when an active game is involved.

Take home message: Exercise is more fun with friends! Making exercise a social experience can include playing a sport in a recreational league, battling through bootcamp relays, or chatting about the latest reality-tv show while struggling through resistance sets. Either way, having peers around often takes your mind off the fact your exercising.

- Breakfast is the best meal of the day. Mia is a terror until her belly is full. Eating breakfast first thing is a necessity in our house.

Take home message: NEVER SKIP BREAKFAST. By delaying or skipping breakfast, you are compromising your metabolism and increasing the likelihood of overeating. Think about the consequences of a toddler missing breakfast (bad temper tantrums, spacey and ravishingly hungry). We would never make our two-year-olds suffer these consequences so why would we?

There is a reason toddlers have so much energy. It has a lot to do with their eating patterns, activity levels and sleep. It is time we all take a good look at our lifestyles and maybe mimic some of our toddlers behaviors. Well, maybe minus the public temper tantrums.

Just Tie Those Shoes and Go!

When it comes to chores like grocery shopping, showering, dropping the kids off at school, and brushing our teeth there are no free passes; we just do them..every day. If we really sat down and thought about how annoying and exhausting some of these "chores" were, they may never get done! The same goes for exercise. Sometimes the hardest part about working out is drumming up the energy to put on our shoes.

No one loves those first few minutes after dragging themselves out of bed at 5:30 AM to workout. Likewise, gathering the energy to change from our work clothes to workout attire can sometimes seem impossible. Our focus shouldn't be on how we feel immediately before our workout; rather, how we feel after. That post-workout rush fills us with a sense of accomplishment and makes us mentally and physically stronger. That euphoria is what we need to focus on rather than wether or not we feel like exercising today.

Certainly making exercise fun by participating in group fitness classes like bootcamp or finding other creative ways to stay active helps us stay motivated. A recent article in USA Today suggests family camping trips, pedometer challenges among friends, or active "dates" such as rock-wall climbing as ways to encourage a more active lifestyle.

But just like every shopping trip can't be new and exciting, we shouldn't expect to always be "ancy" to start our workout. Sometimes exercise does feel like a "chore" but one that we must get done every day. So on your off days of personal training or bootcamp, don't let "I just don't have the energy" be your excuse. Plan ahead, schedule in ways to be active, and focus on that post-workout euphoria. Putting on your running shoes is often the hardest part. I promise, 10 minutes into your workout you will be glad you took the time out of your busy day to focus on improving your body and mind.

Why are we getting fatter and what can we do?

The newest obesity statistics are out. 1 in 4 people are obese, defined as weighing ~30 pounds over their healthy weight. These are the highest obesity rates yet. We've all seen the ominous trend depicted in a US maps like the one below. As Americans, we just keep getting fatter.

Colorado and DC seem to be the only places in America where a significant amount of people have their weight under control. What are they doing right and what are we doing wrong?

Unfortunately, there is no easy answer. Most likely, public transportation, healthier eating patterns, and a more active lifestyle are to thank. But as Americans, we need to take responsibility for our health. It is time to stop blaming the donut shops and our demanding jobs. The fact is, we have to challenge our old patterns, commit to our new priorities, and conquer unhealthy lifestyles for good.

Knowing the enormous negative impact an unhealthy body composition has on our health is not enough. We need a game plan. Here are a few ideas to get you started:

Write out your goals - schedule in your workouts: 1 hour EVERY DAY. Make a regular exercise routine the norm, not the exception.

Stop frequenting damaging restaurants - Do you drop in at your favorite buffet every Sunday? Stop. Unless your getting their healthiest option and a reasonable serving size, reserve these visits for special occasions. And by all means, make sure you know the nutritional value of everything you eat.

Get support - Studies show when people have the support of friends and family, they fare much better. Join a group fitness class like bootcamp or hire a personal trainer or nutritionist. Support makes you more accountable and successful!

Evaluate your priorities - If there is one area you should be spending your money on, it is your health. Taking care of yourself should come before new accent pillows for your house or a new dress.

Reward yourself - Nothing about losing weight or changing unhealthy patterns is easy. Focus on little achievements and be sure to reward yourself with a massage, a new piece of clothing or anything non-food related that makes you happy. You deserve it.

Life is much brighter when we are in control of our future. It's time we Americans Challenge, Commit and Conquer our unhealthy patterns for good.

Liquid Sabotage

Think an after-workout smoothie won't do your diet much harm? Think again! Many people underestimate the impact liquid calories have on overall caloric intake. You may be surprised to find out drinks you thought were "healthy" could actually be sabotaging your ability to lose weight. Just look at the amount of exercise you would need to complete to make up for consuming some of the deceivingly healthy liquid calories below:

Nutritional Smoothie - Found in the refrigerated produce section of your grocer, these smoothies usually claim to provide 8-10 servings of fruit and vegetables and boost your "immunity", "energy", or "well-being". They sounds deceivingly healthy.

Sugar grams: 50-75 per bottle.

Calories: 340. Equals: 1 slice of peperoni pizza

Amount of exercise required: 1.5 hours of walking

Eat this instead: 6 oz yogurt, 13 grams sugar, 100 calories

Venti Mocha Frappuccino Light: Everyone loves an iced coffee in the summer! The "light" version may be lower in calories but it still contains a lot of sugar..as much as soda!

Sugar grams: 38. Equals: a 12 oz can of regular soda.

Calories: 190

Amount of exercise required: 1 hour of lifting weights

Drink this instead: Make it a tall rather than a venti and you shave off 90 calories and 19 grams of sugar!

Vitamin Waters: These sports or health drinks claim to keep you energized, prevent electrolyte imbalances, and provide you with a daily dose of vitamins. While some sport's drinks may benefit athletes, they can defeat the purpose of a weight-loss client's workout.

Sugar grams: 32.5

Calories: 150 per bottle. Equals 1 giant chocolate chip cookie

Amount of exercise required: 1 hour of mowing the lawn

Drink this instead: Propel enhanced water. Contains vitamins and minerals but 0 grams sugar and only 30 calories per bottle!

Vodka and Cranberry Juice: If your going to enjoy an evening cocktail, at least make the ingredients healthy...cranberries are good for you, right?

Calories: 250. Equals: Regular McDonald's fries

Amount of exercise required: 1 hour of stationary cycling

Drink this Instead: Glass of red wine. 100 calories

When trying to cut back on calories, it is always a good idea to stick to the basics. Eating our fruits and vegetables causes less of a spike in blood sugar levels and provides us with fiber not found in juices and smoothies. If you really want to indulge in a coffee treat or late night cocktail, stick to something simple such as a cup of coffee with flavored creamer or a glass of wine. Don't let deceiving liquid calories sabotage your weight-loss goals!

Do Little Changes Really Make a Big Difference?

Many health advocates claim that accumulating physical activity through small changes can make a big difference in your health. We are encouraged to take the stairs rather than the elevator, park at the back of the parking lot and trade our desk chairs in for Swiss balls. But do these little steps really make a difference in our overall heath? New research says "yes", in a big way!

A study led by Len Kravitz, Ph.D s at the University of New Mexico showed a dramatic difference in the daily total caloric expenditure in people who fell into the obesity category and non-obese self proclaimed "couch potatoes". It turns out, the thin self-proclaimed "coach potatoes" may not have been working out regularly but they were fidgeters. Activity monitors showed their inability to sit still resulted in a whopping 350 caloric expenditure per day. Their constant fidgeting burned as many calories as a 40 minute workout!

Similarly, a recent study examined the relationship between sitting time and mortality. They found that the more leisure time people spent sitting, the higher their mortality risk. This correlation was especially evident in women; those who spent 6 hours/day sitting were 37% more likely to die during the 13 year study than those who sat less than 3 hours/day. When combined with a lack of physical activity, women were an astonishing 94% more likely to die.

Clearly, by incorporating small changes into our day we are able to make a big difference in our overall health. If you have a desk job, set your alarm to get up and walk around at least once every hour. Rather than camping out on the couch during prime-time TV, do some of the body-weight exercises or plyo sequences from bootcamp while you watch your favorite show. Meeting a friend for coffee? Get your lattes to go and take a stroll around the mall or a park while you catch up.

Little changes really can make a big difference so get up and start fidgeting for your health!

Conquering Weight Gain - For Good!

We know how much hard work and dedication are required to lose weight. But what about after we reach our goals? Do we ever get a break? We constantly see celebrities and reality weight-loss contestants repeatedly gain and lose weight while others seem to be able to maintain their new healthy weight. While a 5-10 pound weight fluctuation is normal, 20-100+ pound fluctuations are not. Data from the National Weight Control Registry, a group of 5,000 subjects who successfully lost weight and kept it off, gives us clear insight into what works.

Maintain a low fat diet - subjects who added fat back into their diets after losing weight gained back significantly more weight than those who maintained a low-fat diet.

Monitor food intake - most people grossly underestimate the number of calories they consume. By re-logging calories every few months, subjects kept their daily eating patterns in check.

Weigh yourself regularly - By stepping on the scale weekly, subjects were able to monitor their progress. If they noticed their weight slowly inching up, they knew they had to take a better look at their eating patterns, cut back on calories, and increase their exercise.

Adopt a healthy eating frequency and pattern, do not skip breakfast - Successful participants ate 4-5 small meals a day and controlled their portion sizes. Subjects reported eating slowly and measuring their portions. None of them skipped breakfast.

Exercise, OFTEN - Almost all the participants who maintained their weight-loss participated in an average of 1 hour of moderate to high intensity physical activity daily.

Take ownership, it's not "in the genes" - Despite the fact that 3/4 of the participants were either overweight as children or had a family history of obesity, they were still able to maintain their weight loss.

Don't let all your hard work sizzle out once you accomplish your goals. By integrating the lessons above into your routine, you can be sure you are not simply "dieting" but making a permanent healthy lifestyle change. I assure you, the rewards for yourself and family are worth the upkeep.

Stay Active While Traveling

Summer is the time for travel. Whether your vacationing, attending weddings, or traveling for business, it can be hard to stick to your exercise routine while you are away. Sometimes it takes days to get back into your regular exercise routine after returning home. Help keep yourself on track during the busy travel season by following these tips:

- Turn your destination into an active sight-seeing tour. Almost all major cities have running routes that pass by popular tourist hot spots. Check out run.com to browse through over 20,000 running loops from all over the world.

- Stay at a hotel with a gym. Many hotels have a small gym with basic cardio and weight equipment. Some even have fitness classes or offer the service of a trainer. Athletic-minded traveler is a comprehensive site that provides specific and reliable recommendations for travelers for a low fee.

- Even if your hotel doesn't have a gym, you can still get in a great workout by packing portable equipment. Bands and suspension systems such as the TRX are light and portable and provide a fantastic workout. You can do your own bootcamp while away by incorporating some plyometrics and stationary cardio (mountain climbers, burpees, squat jumps, etc.) with resistance exercises using your own body weight or bands (push-ups, lat rows, tricep dips, etc.)

- Stick to your routine. Maybe you don't get in all 5 workouts while your on vacation but at least aim for half. Even if you didn't make it to bed as early as you hoped, an early morning workout can actually re-energize you for the days activities. Chances are, you will become side-tracked on vacation or feel pressured to attend a business dinner. By getting your workouts in early, you can avoid the pitfalls of a busy schedule.

- Get back on track! Travel can leave us feeling jet-lagged even if we didn't fly. It may take a day or two to re-adjust but don't let vacation be an excuse to forgo your exercise goals. Get back to your regular workouts as quickly as you can before not acting becomes your new routine.

Be sure to stick to your exercise routine this summer. Make working out part of your travel itinerary and don't let jet-lag ruin your summer fitness goals.

Grandparent's Rock...Will You?

As I’m writing this blog post, my toddler triplets are at the beach with their grandparents (yes, those are my kids in the pic and that is their grammy leading the pack). There are several things that are amazing and fabulous about this situation. First, I am free from cleaning up food, kissing boo-boos and breaking up fights for the next several days. Second, my parents actually graciously and willingly took three 2-year olds to the beach. Third, my children’s grandparents are easily able to keep up with my toddler triplets for days on end.

Truthfully, I’ve never given much thought to what kind-of grandparent I want to be. I’m only thirty-something after all. But since having kids, I have become more aware of just how lucky my children are to have two sets of highly functioning grandparents. They are awesome. Both my husband and I’s parents are very active, healthy and constantly on the go. One plays tennis, one attends my bootcamps twice a week and the other two are out golfing almost every weekend. This means they can enjoy their “middle age” (which by the way is now between 50-70, at least in my book) through travel, sports and of course, their grandkids! And it doesn’t end there! My kids have great uncles and aunts who also hike Alaska in the dead of winter and get up at 6 AM every morning to work out.

Thinking back to my own grandparents brings back memories of my siblings and I sitting in the tv room playing cards with my grandma or watching her sew her newest doily. My grandparent’s would never have been able to push all of us in a triple stroller or chase us down the beach. And you know what, I never was close to any of my grandparents. I could never relate to them. Yet, my children’s grandparents have no problems keeping up with them. It is fabulous being able to confidently leave my children with their grandparents and know they are in the best of hands.

I have friends who aren’t so lucky. Many of them have parents with health problems due to inactivity or lifelong unhealthy eating patterns. They worry about leaving their young children with their parent’s because they don’t think “the grandparent’s could keep up with the grandchildren”. There is no way they could even take their grandkids to the park for thirty minutes let alone the beach for a week. It breaks my heart.

Here’s a wake-up call. If you think you may have problems keeping up with young children in your 30’s or 40’s, imagine how hard it is going to be 20-30 years later! Honestly, you won’t be able to do it. You will be the grandparent that is sitting in front of the TV limping as you get up to grab a bag of chips as your grandkids cringe. Forget running down the beach with them; you probably won’t even be able to make it down the stairs.

If you think you don’t care if you can’t chase down your toddler grandchildren, you probably don’t have kids. I won’t experience the utter bliss of being a grandparent for at least 20 years (PLEASE!) but I can imagine how fabulous it must be. My children’s grandparents light up around my children. They are so proud of their mere existence. My kids worship their grandparents. At 2 years old, their grandparents are their idols. I hear from so many people how wonderful being a grandparent is, “it’s the icing on the cake”, “it’s all the gains, none of the pain”, “it’s like earning a paycheck for merely existing”. You get the point.

Now more than ever, we know how inactivity and unhealthy eating impacts our future quality of life. Carrying extra weight dramatically ages our bodies and minds. Inactivity gives raise to cardiovascular disease and diabetes. Our bodies are designed to be highly active and without exercise, they break down. This only accelerates as we age. Please be the kind of grandparent your grandchildren adore. Don’t rob yourself of the icing on the cake by eating too much cake! Take a good look at what your future holds and take control. It may never be too late for you but we all know how quickly children grow-up. If you don’t take action now, it will be too late for your children and your grandchildren to enjoy their grandparent's!

Nice Biceps but Can You Run the Subway Steps?

Great news! Being fit is no longer defined by how you look. Bulging biceps are out while a healthy balanced body is in! The old is new again, personal training is finally getting back to it's roots; it's called functional training!

Trainers hovering over clients counting reps on giant machines are a thing of the past. In fact, we are seeing fewer and fewer groups of young men sporting overly developed chests in the free-weight room, thank goodness. This is because personal training is returning to the basics of fitness with functional training. Personal trainer studios are looking more and more like old-school gymnasiums or sport fields and less and less like typical "gyms" with lines of machines. More and more high caliber trainers are moving their clients away from heavy weights and training them using simple and functional equipment. The result is clients that are more agile, have fewer injuries, are more muscularly balanced and are better able to function in the world.

Being fit is no longer about bulging biceps but about being able to run the subway steps, jump over a creek, bend over and pick up a dropped quarter, toss around your toddler and keep up with your grandchildren efficiently and pain-free. Humans are hunter/gatherers. Our bodies are designed to move quickly, reach and bend, and travel for miles without fatiguing. The sad fact is our society's way of life has changed while our bodies physiology and anatomy remain the same. The result is muscle imbalances, chronic pain and weight gain. Basically, our bodies are breaking down because they are no longer doing what they were designed to do.

Luckily, personal trainers are coming to the rescue by implementing programs that take people back to their hunter/gatherer days and challenge our bodies in ways they were designed. The reward is a more balanced, healthy, and functional body and mind. So get off those clunky machines and train functionally. Incorporate the following exercises into your next workout. Start by doing each of these exercises for 30 sec. and working up to 1 minute. Run laps, jump rope, or run a flight of stairs between each set. Repeat 2-3 x.

Military Push-ups - Squat thrust down to a push-up position. Perform 1 push-up. Bring your left knee to nose, right knee to nose, perform another push-up and return to a standing position. Repeat.

Tire Jumps with Lay-up - Jump forward from your right foot to your left and back to right as if you were jumping through three staggered tires in front of you. Immediately jump off both feet into a lay-up. Jog backwards for 5 counts returning to start. Repeat sequence starting with the opposite leg.

Squat Jumps - Squat down and touch your shins or the floor. Immediately propel yourself up and jump with both feet as you reach up with your arms. Land quietly on your toes and repeat. Quicken your pace while maintaining your form.

Squat Jacks - Keep your hands behind your head and slowly squat down into a deep plie (otherwise known as a sumo squat). Jump your feet together as you would in a jumping jack and immediately jump back out to a deep plie. Continue to perform squat jacks. The key to this exercise is to take your time and get as low as possible in every sumo squat.

Mountain climbers - Begin in a push-up position on hands and toes. Bring the right knee into the chest resting foot on the floor. Jump up and switch feet in the air, bringing the left foot in and the right foot back. Continue alternating feet. For an extra oblique challenge, rotate hips and bring your right knee to your left elbow, jump your right foot back as you bring your left knee to right elbow. Continue to alternate knee to elbow.

Aim on incorporating functional training into 2-3 workouts/week. The next time you run after your child as they dart for the road, scramble up a treacherous hill while hiking, or carry all ten bags of groceries from the car to your kitchen with ease, you will know the hard work you've put into functional training has paid off!

A No Nonsense Way to Measure Your Exercise Intensity

Personal trainers love to monitor client's heart rates. We do heart rate formulas in our sleep and can often correctly guess a client's heart rate at any given time during a workout. As trainers, we use heart rate to determine how hard our client is actually working, how many calories they are burning and if they are working within an appropriate training zone. Heart rate monitoring is great for us "trainers" but what about the average Joe who's just trying to get the most out of their workout? Luckily, there is a straightforward, no math required solution! The simple talk test is a way to turn a scientific physiological principle into an easily measurable variable that anyone can implement. Let's take a closer look at how you can easily measure your exercise intensity, no chest straps necessary!

When we train our cardiorespiratory system, we are primarily using fat oxidation and aerobic glycolysis to fuel our workout. When we are working at a low to moderate intensity we are working under our first ventilatory threshold: VT1. A standard talk test can help us determine our intensity. If you can speak in sentences while working out, you are working at or under VT1 and using fat as your primary fuel source. When performing high intensity cardio intervals, like repeatedly jumping or sprinting we switch to using both fat and glucose as fuel. During these 30 sec. to 1 min. bursts of activity we are are working at a moderate to high intensity and are working between VT1 and VT2. As our bodies rely more on glucose as fuel, more carbon dioxide is produced. The only way to get rid of this carbon dioxide is through increasing our respiration. While working at or under VT2, you may be able to utter a few choice words, but you cannot comfortably carry on a conversation.

If working out for equal times under VT1 and between VT1 and VT2, overall calorie burn is higher while working around VT2. However, even though caloric burn is higher during high intensity intervals, we cannot sustain this type of activity for long periods of time. Therefore, the most efficient way to burn through lots of calories is to alternate low intensity cardio exercise with high intensity bursts of activity, otherwise known as interval training.

In order to get the most out of your interval workouts, use the talk test to ensure you are working at the appropriate intensity. Try walking or slow jogging for 2 min at an intensity that allows you to carry on a conversation. Then, pick up the pace for 30 sec-1 min at an intensity that a conversation would no longer be comfortable. Continue to alternate between low and moderate/high intensity activity for 30-60 min. to maximize your caloric burn and improve your performance.

So what does an MMA fighter eat?

Over the past few months, I've heard about MMA (mixed martial arts) fighting on the radio or on the internet several times. I'm not sure if this already popular full contact combat sport is having another surge in popularity or if I'm more attuned to it since a friend of mine began training. If MMA doesn't ring a bell, you may be more familiar with the UFC (Ultimate Fighting Championship), an MMA promotional company.

Whether you are a follower of the sport or not, you have to respect the amount of dedication and training these athletes undergo. Besides basic athletic training; cardiovascular conditioning, speed training, resistance training and flexibility, these athletes also are trained in a number of traditional martial art such as kickboxing, full contact Karate, Greco-Roman wrestling, Brazillian Jui-Jitsu, etc. Sound intense? It is!

Like any athlete training for hours every day, an MMA fighter needs to be aware of the fuel their providing their body. Without proper nutrition, their performance will suffer. So, what does an MMA fighter eat? I turned to my friend Brandon's blog to find out. Brandon has been formally training as an MMA fighter since December. In addition to spending hours a day pushing himself to his physical and mental limits, he is also a father, husband and Army drill sergeant. For someone who's exercise routine is as thick as the Sunday paper, it turns out his diet is not much different than what I recommend to my clients; in fact, some of his recommendations mirror mine exactly. So here it is from the mouth of an MMA fighter:

O.k., so to give you an idea of what someone like me eats to try to keep a moderately healthy diet, I'll give you a few examples. You might even try these yourself if you're thinking of positively changing the way you eat while still keeping it interesting and tasty.

I have just a few main rules that I feel are essential to any real diet:
1. No fast food! Avoid as long as humanly possible.
2. Avoid salt whenever possible. Replace with other herbs like basil, garlic, pepper, etc.
3. Keep alcohol consumption to a minimum. For me, just a few drinks a month will slow my muscle recovery and impede my endurance, speed, and overall drive.
4. Avoid pork at all costs! Also try to avoid red meats. Eat poultry and fish as much as possible. Poultry is leaner, contains more protein and water, and has less nitrates.

One of the major upsides to the following "recipes" are that they are simple to prepare, thus saving time or energy for someone who is already tired from working out.

For someone like me, who LOVES to eat and is working out regularly, it is important to make sure that I'm taking in proper amounts of protein, carbohydrates (both simple and complex), and getting plenty of natural vitamins from fruit and veggies.

I've found that adding fruits to my diet really makes a difference with my endurance during my workouts.

BREAKFAST: For quick and easy preparation, I have a plastic container already containing a mixture of nuts and raisins or some type of dried fruit, maybe also some kind of seeds.

I don't even like nuts, but when I mix them with other foods, I mostly don't notice them. Anyway, I add about a handful of this mixture to one of the following:

1. Bran flakes cereal (I prefer Honey Bunches of Oats)
- add one whole banana, sliced (for potassium, which is great for your muscles)

2. Oatmeal (instant)

3. Yogurt (Light & Fit)

All three of these are easy fixes, with a huge plus for saving time. I tend to go with the cereal most often, because it combines a greater amount of simple carbohydrates with my complex-carb mixture, which aids in providing quick energy for my first workout of the day. Plus, if I start to get bored with it, I can always change the cereal brand.

4. Another breakfast option includes good ol' fashion eggs and toast. These provide amino acids (for protein) and carbohydrates, respectively, both of which are essential in building new muscle, and it only takes about 5 minutes to make everything. Once in a while, I'll reheat a chicken breast in the pan (leftover from dinner) for added protein and to help fill me up.

Instead of butter, I use Pam Butter Spray when cooking the eggs. Instead of salt, I just use a garlic/pepper blend, and sometimes crushed red pepper.

On the toast, I use I Can't Believe It's Not Butter, which has no calories or sodium. I have heard that eggs are high in cholesterol, but the amount of amino acids you get from them is so good for your muscles. Since I don't use butter, I have no guilt over eating eggs and toast twice a week.

Keeping the sodium (salt) in your diet to a minimum is key for good blood pressure, and it helps avoid retaining unneeded water weight. So, cutting out salted butter and salted seasonings really can make a difference.

Thank you for sharing Brandon! You've got some great advice! Be sure to check out Brandon's blog to follow his journey as an MMA fighter!

Change it up NOW: The key to exercise fullfilment!

If your still following the same exercise routine as you were last year, shame on you! Sure, it's fabulous your still working out but chances are if your still attending that same kickboxing class or hitting the same 30 minute express workout as last February, your in a major exercise rut. If your one of the exceptional few who are consistently taking valuable time out of your busy day to exercise, you deserve to get the most out of every workout. Doing the same repetitive workouts month after month is robbing you of your potential.

The truth is, our bodies adapt to the challenges we place on them and if your not challenging yourself in new ways, it's likely your weight loss has reached a plateau and your not finding exercise very fulfilling anymore. Just like in our career, once we reach our yearly objectives it's time to review what we've accomplished, set new goals, and improve our performance. The same goes for exercise. In order to get excited about improving your health and become more confident in your capabilities, you need to keep your exercise routine fresh.

Remember that first personal training session or first 5K race? Wasn't it empowering to know you accomplished something you didn't think possible? Wasn't it fulfilling to know you spent time and money on something that was valuable to both your body and spirit? You deserve to feel excited and fulfilled after EVERY workout. The only way to do that is to set new goals and try something new!

Here are a few ways to freshen up your workout and make exercise new and exciting again:

- Try a new class. Sure, bootcamps may seem intimidating but did you know they are the fastest growing fitness trend of the decade? The reason is simple. They appeal to people who like adventure, recreation, challenge, social camaraderie, and excitement. They are effective for people who just started working out and want to lose weight and for athletes who are looking to diversify their workouts. Basically, everyone benefits from fitness bootcamps because the ever changing workout keeps you invigorated and challenged. Essentially, bootcamps mimic small group personal training at an affordable price. Today, almost all gyms offer a bootcamp class but to get a genuine experience, search for one with a specialized instructor that takes place outdoors. I am thrilled to start teaching my bootcamps this Spring.

- Sign up for a race. Whether it is your first 5K or second marathon, races are jam packed with energy, camaraderie and fun! Often the event has tons of free giveaways and food after the finish. Some races even turn into a party with free beer and music. Better yet, many races help support a good cause, talk about an exciting and valuable use of your time and money! If you've never run or walked in a 5K, what are you waiting for? Races are held regularly in almost all cities. Free training programs can be found online.

- Try a new program. I'm not one to endorse specific exercise programs but after my pregnancy, I did Beachbody's P90X program and got back in shape in record time. Even I was surprised at the results. The beauty of this workout was it was a specific program; it lasted 90 days. It was highly effective during those 90 days but like most programs, it taught me some new techniques I've integrated in my current program but isn't meant to be a permanent exercise regimen. Participate in a program at your gym or in your community for a new challenge. Many gyms and businesses offer "endurance" or "weight-loss" challenges. Take advantage of these unique opportunities. Need a kick-in the-butt? Sign-up for a month or two of personal training. Even if you can't afford a long commitment, your trainer will introduce you to tons of new equipment and exercises. They also should leave you with a program to follow independently and shouldn't make you feel bad for deciding to venture out on your own.

Remember, exercise should do way more than keep your body in good physical shape. It also should keep your spirit healthy, provide a mental challenge and keep you excited about life. Make the most of your time and energy, make a commitment to try something new today!

I'm Exercising, Now What?

We all know finding the right balance between calories in and calories out is essential to weight loss. We also know the importance of incorporating both proper nutrition and exercise. Studies show that weight loss through diet alone is possible but not necessarily sustainable. This is because drastic dieting is not a life-long change and the lack of carbohydrate supplies can cause muscle degradation as your body literally feeds off itself. There is no way around it folks, if you want to make a change you need to sweat regularly and take an honest look at your diet.

The truth is, when it comes to losing weight exercising can sometimes be the "easy" part. Perhaps you've found a fun group fitness class your motivated to attend or your working with a personal trainer a few times per week and they rarely let you off the hook. Irregardless of the means, you've taken an important step in becoming a healthier individual. The only problem, despite your honest attempts at exercise the numbers on the scale refuse to budge. If this is the case, it's time to take a closer look at basic physiology and your caloric exchange.

As we increase exercise, a number of things happen that can effect the numbers on the scale. First, we are building lean muscle. In as little as 4-6 weeks we can measurably increase our muscle mass. Muscle is almost 20% more dense than fat. You can see how despite our clothes fitting better, an increase in muscle mass can "fool" the scale. In addition, water weight can actually increase for several weeks at the start of an exercise program. As our energy demands increase, our body may start storing additional water in order to help replenish glycogen stores. Water weight gain may have an even higher impact in people who were perpetually dehydrated prior to starting their exercise routine. Rest assured, after a few weeks our body realizes we are providing plenty of water and water retention will even itself out. I recommend using circumference measures around your waist and hips to help measure changes in your physique. If you insist on weighing yourself, do it no more than once a week at the same time, preferably first thing in the AM. Give your body a few weeks to adjust to the new demands your placing it under before putting it under the microscope.

Finally, we must be honest about our daily eating patterns and not use exercise as an excuse to consume more calories. Although moderate exercise has been shown to decrease appetite immediately following exercise (this is due to blood being redirected to our working muscles from our digestive system), some people may overcompensate at meal times. Honestly gauging portion sizes as well as calorie intake is essential.

I once had a client who came to me complaining about their lack of weight loss despite their hard core exercise routine. After probing him on specific details of his diet, he finally revealed he was drinking 2 high calorie protein shakes every morning and eating 2 peanut butter and jelly sandwiches for dinner. In addition, he was drinking a "recovery" drink after every workout that contained 300 calories per bottle. YIKES! Rest assured, our bodies are built to handle physical activity and as long as we have a well-rounded diet, and aren't a professional athlete; rarely do we need to "supplement" with extra protein, carbohydrate drinks, etc.. Mostly these are gimmicks that our body only ends up storing as fat.

The trick to not overcompensating on calories with additional exercise is to eat small sensible meals often. Yogurt is a great pre and post-workout snack providing calcium and protein. Throw in a little granola if you had an especially tough workout or need a little crunch. Fresh fruit is a great way to prime your tank without going overboard on calories. Try some low-fat soups with dinner to help fill you up before overindulging in your main dish. Need a special treat at night? Opt for a 100-calorie snack with a little bit of fat-free pudding. The key is to never go hungry so you don't risk the pitfall of overcompensating at meal times.

The most important aspect of weight-loss is to trust the science and make long-lasting changes. Give your bodies a chance to adapt to your new healthy lifestyle. Permanent change takes time both psychologically and physiologically. If your honest about your exercise and nutrition, you've been working out for eons and your weight still refuses to budge, stay tuned for my next post on getting out of an exercise rut.

I know I should but I just can't find the time....

My clients often tell me they know they need to exercise. Often they even know exactly what they need to do; they just can't find the time. Trust me, now more than ever I understand what this means. Since my triplets came along, finding the time to squeeze in a workout has been a real challenge.

1. Mentally make exercise a priority. This is crucial. Your health is the most important thing in your life. For the sake of your family, your friends, and your coworkers make exercise a priority. Say it aloud "my health is a priority and exercise is crucial to maintain my mental and physical health".

2. Make exercise convenient. If making it to the gym after work isn't going to happen on a regular basis, ditch the gym membership; don't ditch exercise! Sometimes walking out the door and going on a jog is easier than driving to the gym. For me, my triple jogging stroller and audible account were the best investment I made in years. For others, an outdoor bootcamp or group fitness class can offer motivation and convenience. Perhaps a home treadmill is up your ally. Exercise needs to be as convenient as brushing your teeth if you are going to do it everyday. Also, figure out when you are most likely to not "ditch" your workout. For many, this is first thing in the morning. But it may be during your lunch hour or after your kids go to bed for the night. Block in this time for exercise. Just like we shower every morning, this time needs to be available for exercise every day.

3. Make a plan. Make a list of the ways you "tolerate" working out. Perhaps swimming, jogging, a workout DVD, resistance training and fitness classes make the list. Try to list at least 5 options; some that you could do outside, at the gym, or in your house (resistance training can always be done at home without any equipment, see link). Bring up your monthly calendar and punch in your workouts. Plan AT LEAST 3 cardio and 2 resistance-type workouts/week. A personal trainer will help you make a specific plan but there are a ton of FREE online programs that can help you plan workouts and keep you on track (SparkPeople.com is a great one)

4. Make a back-up plan. Thursdays I jog my kids to the park in their stroller as my workout. Sometimes it rains on Thursdays. If your plans have to change (and at some point, they will) have a back-up plan. For me, I do a home workout after the kids go to bed if I cannot jog with them...it is not an option. Keep a stack of workout DVD's handy in case your plans go awry. Print a copy of an online workout and do it while you watch TV. I promise you a workout during TV hour will leave you feeling more relaxed and de-stressed than simply sitting on your couch.

5. Don't "fall off the wagon". An emergency came up at work and you just couldn't get a workout in. So what! Don't beat yourself up or give up hope. There is always tomorrow. Getting in 4 out of 5 scheduled workouts is far better than 0.

Finally, after you come up with your initial plan, stop thinking. After spending 20 hectic minutes getting my kids coats and shoes on, packing up their snacks, and loading them into the stroller; the last thing I "think" I want to do is go on a run. Luckily by this time, it is much harder to unpack everyone then just go :) The reason people are so successful at sticking to an exercise routine once it becomes a habit is simply that. Habits don't require lots of thought. There are plenty of nights my kids have exhausted me to the point I don't even want to brush my teeth before climbing into bed. But alas, just like that darn jog happens, my teeth also get brushed.

Links

Plan and track your workouts - http://sparkpeople.com/

Print out a few of these workouts and keep them handy - ACE Get Fit